Saturday, June 29, 2013

130629

Press:
5x55, 5x65, 3x80, 5x95, 3x110, 1+x120 (8).
5x65, 5x65, 5x65, 5x65, 5x65

Wendler 5/3/1 Logbook

WOD:
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

Standard push-ups: 13 rounds even

130116: 12 rounds + 3 supine pull-ups
120929: 12 rounds + 2 supine pull-ups (hand release)
111008: 10 rounds + 6 supine pull-ups.
110825: 11 rounds plus 3 supine pull-ups

Warm-up 10 minute row: 2306m, 2:10.1/500m
Cool-down 10 minute row: 2214m 2:15.5/500m

Friday, June 28, 2013

130628

Deadlift:
5x135, 5x160, 3x190, 5x240, 3x270, 1+x300 (7)
10x160, 10x160, 10x160, 10x160, 10x160

Wendler 5/3/1 Logbook

WOD
8 Rounds
200m Run
7 OHS (95/65)

Time: 11:51

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2237m 2:14.1/500m

Wednesday, June 26, 2013

130626

THURSDAY 130613

"Gallant"

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Post time to comments.

Time: 33:31

Tuesday, June 25, 2013

130625

Back Squat:
5x100, 5x125, 3x150, 5x190, 3x215, 1+x240 (8)
10x125, 10x125, 10x125, 10x125, 10x125

Bench Press:
5x85, 5x105, 3x125, 5x160, 3x180, 1+x200 (6)
10x105, 10x105, 10x105, 10x105, 10x105

Wendler 5/3/1 Logbook

Monday, June 24, 2013

130624

Freddy Krueger
21-15-9
Kettlebell Swing (70,53)
Burpee

Time: 5:15

Warm-up 10 minute row: 2369m, 2:05.9/500m
Cool-down 10 minute row: 2468m 2:07.1/500m

Sunday, June 23, 2013

130623

Press:
5x55, 5x65, 3x80, 3x90, 3x105, 3+x115 (9)
10x65, 10x65, 10x65, 10x65, 10x65

Wendler 5/3/1 Logbook

WOD
400m Run
25 Deadlifts (115/75)
25 Hang Power Cleans
25 Front Squats
25 Push Press
25 Back Squats
400m Run

Time: 17:36

Warm-up 10 minute row: 2304m, 2:10.2/500m

Friday, June 21, 2013

130621

Deadlift:
5x135, 5x160, 3x190, 3x225, 3x255, 3+x285 (10)
10x160, 10x160, 10x160, 10x160, 10x160
Wendler 5/3/1 Logbook

then:

Complete for time:
100 Pull Ups
Time: 8:03

130417: 9:38

Warm-up 10 minute row: 2382m, 2:05.9/500m
Cool-down 10 minute row: 2191m 2:16.9/500m

Wednesday, June 19, 2013

130619

Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips

*Plate has to be locked overhead with straight arms.
*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.

Three rounds + 30 lunges.

Warm-up 10 minute row: 2316m, 2:09.5/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

Tuesday, June 18, 2013

130618

Back Squat:
5x100, 5x125, 3x150, 3x175, 3x200, 3+x225 (9)
10x125, 10x125, 10x125, 10x125, 10x125

Bench Press:
5x85, 5x105, 3x125, 3x145, 3x170, 3+x190 (10)
10x105, 10x105, 10x105, 10x105, 10x105

Wendler 5/3/1 Logbook

then:

Tuesday 130611

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post time to comments.

Time: 11:01. 55 pound dumbbell snatches.

Sunday, June 16, 2013

130616

Bike 19.3 miles, active recovery pace. Time: 1:27:51

Season Total: 56.88 miles

Saturday, June 15, 2013

130615

Press:
5x55, 5x65, 3x80, 5x85, 5x95, 5+x110 (10)
10x65, 10x65, 10x65, 10x65, 10x65

Wendler 5/3/1 Logbook

Complete as many rounds as possible in 15 mins of: 
10 kettlebell swings. 1.5 pood. 
20 Sit-up abmat

10 rounds.

Warm-up 10 minute row: 2332m, 2:08.6/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m

Friday, June 14, 2013

130614

Deadlift:
5x130, 5x160, 3x190, 5x205, 5x240, 5+x270 (11)
10x160, 10x160 10x160, 10x160, 10x160

Wendler 5/3/1 Logbook

WOD
12 min AMRAP
3 Power Snatch (95/65)
3 toes to bar
6 Power Snatch
6 toes to bar
9 PS
9 toes to bar
ect……

I got 4 snatches into the round of 18.

Warm-up 10 minute row: 2336m, 2:06.1/500m
Cool-down 10 minute row: 2295m, 2:10.7/500m

Wednesday, June 12, 2013

130612

Complete 10 rounds for time of:
3 floor to overhead (Grace reps;M/135#/W:95#)
5 pull-ups

Time: 9:09

Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

Tuesday, June 11, 2013

130611

Back Squat:
5x100, 5x125, 3x150, 5x165 5x190, 5+x215 (11)
10x125, 10x125, 10x125, 10x125, 10x125

Bench Press:
5x95, 5x105, 3x125, 5x135, 5x160, 5+x180 (11)
10x105, 10x105, 10x105, 10x105, 10x105

Wendler 5/3/1 Logbook

then:

Complete 5 rounds:
You have 60 seconds to complete the following...

20 KB Swings - 2 pood
Sprint 60 yards

*Rest 2 minutes between rounds.
Post rounds completed to comments.

Completed all 5 rounds, all around 0:48.

Sunday, June 9, 2013

130609

Tuesday 100713

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Wall Ball: 24 24 18
SDHP: 21 17 14
Box Jump: 24 22 18
Push Press: 30 24 19
Row: 15 12 16
Total: 298

Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m

Saturday, June 8, 2013

130608

Press:
5x50, 5x60, 5x75

Wendler 5/3/1 Logbook

WOD
8 Rounds
250m Row OR 200 Run
7 OHS (95/65)

Time: 13:51

Warm-up 10 minute row: 2364m, 2:06.9/500m
Cool-down 10 minute row: 2328m, 2:08.8/500m

Thursday, June 6, 2013

130606

MONDAY 130603
Run for 30 minutes

Post distance to comments.

Distance: 4.25 miles

Deadlift:
5x125, 5x155, 5x185

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2432m, 2:03.3/500m

Wednesday, June 5, 2013

130605

As many rounds as possible in 12 mins of:
8 Box Jumps
6 Pull-ups
8 Push-ups

Post total rounds.

11 rounds.

Warm-up 10 minute row: 2336m, 2:08.4/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m

Tuesday, June 4, 2013

130604

Back Squat:
5x100, 5x125, 5x150

Bench Press:
5x85, 5x105, 5x125

Wendler 5/3/1 Logbook

WOD #14
8 Rounds For Time:
Handstand 30 seconds
10 Squats

Time: 6:35.  Did this 0:30/0:20 on the interval timer.  Could probably get away with 0:30/0:15.

120430: 7:00

Warm-up 10 minute row: 2367m, 2:06.7/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m

Sunday, June 2, 2013

130602

“THE HORRIBLE HUNDRED”

Complete the following for time:
25 deadlifts (M:215#/W:173#)
25 squat clean and jerks (M:125#/W:83#)
25 thrusters (M:75#/W:53#)
25 overhead squats (M:45#/W:33#)

Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.

Time: 14:33

Warm-up 10 minute row: 2366m, 2:06.7/500m
Cool-down 10 minute row: 2260m, 2:12.7/500m

Saturday, June 1, 2013

130601

Deadlift:
5x125, 5x155, 3x185, 5x230, 3x265, 1+x295 (8)
10x155, 10x155, 10x155, 10x155, 10x155

Press:
5x50, 5x65, 3x75, 5x95, 3x105, 1+x120 (8). 
5x65, 5x65, 5x65, 5x65, 5x65

Wendler 5/3/1 Logbook

Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2321m, 2:09.2/500m